Health Maintenance From Predawn Meal To Breakfast In The Month Of Ramadan

INTRODUCTION

 Fasting during the month of Ramadan carries a high risk of dehydration as foods drinks are limited before sunrise and after sunset. People need to be encouraged to wake up very early to have their pre-dawn meal. Healthy fasting is possible if you consume the right foods and in the right quantity.

 PREDAWN MEAL

 Predawn meal needs to be wholesome to provide enough energy to last during the long hours of fasting. Consuming adequate predawn meal is very important as it will help the fasting individual last the day without being harmed or suffered.

 Fasting individual shouldn't skip predawn meal to have uninterrupted sleep, skipping predawn meal can definitely prolongs the fasting period as your body will need to rely on the previous meal to provide you with all the nutrients and energy until break fast. Due to the longer hours of fasting, you are more likely to feel dehydrated and tired during the day.

 BEST FOOD FOR PREDAWN MEAL

 Individual should decide what to eat as predawn meal depending upon the culture, health & financial status of the individual.

 Predawn meal should include the following meals;

1. Fruits and vegetables rich in fibre: Fruits and vegetables are essentials during fasting as they increase the feeling of fullness and help prevent constipation. They also contain vitamins, minerals and phytochemicals that are vital for good health.

2. Carbohydrate: Foods like rice and whole meal bread take long time to digest which will help to sustain energy levels longer.

3. Protein: Meat, skinless chicken, fish, egg and low-fat dairy products are a great source of protein while limiting your fat intake. They help repair and build body tissue, and build up your immune system.

4. Minerals: Consuming high-calcium dairy products also helps maintain strong bones. Those that are lactose intolerant can choose lactose-free milk or calcium-fortified soybean milk.

5. Fluid: Copious fluid intake is very important during predawn meal as it help to prevent dehydration.

FOODS TO AVOID DURING PREDAWN MEAL

Predawn meal should not be:

1. Fried foods

2. Salty foods; it increase thirst.

3. High sugar foods; cause sluggishness and fatigue.

4. High Fatty diet; these meals promote weight gain and can expose the individual to heart diseases.

BREAKFAST (IFTAR)

  Breakfast meal is the time to replenish energy levels so every effort should be made to consume foods from all major food groups: fruit and vegetables, carbohydrate, protein as well as minerals.

BEST FOODS FOR BREAKFAST

Breakfast meal  should be a well balanced, nutritious meal and not a feast.

 Below are sample of meals to be prepared for breakfast:

1. Fruits and vegetables:

 During Ramadan, dates are eaten at the start of breakfast to symbolise the breaking of the fast. Besides being an excellent source of energy, dates are also rich in potassium – helping muscles and nerves to function well. But don’t consume too much as dates are high in sugar.

2. Carbohydrates:

 Whole meal bread, rice or wholegrain noodles are complex carbohydrates that provide the body with energy, fibre and minerals. Compared to sugary foods and desserts that burn quickly, they provide more stable and sustainable energy levels.

3. Protein:

 Meals rich in protein such as lean meat, skinless chicken, fish, eggs, legumes and low-fat dairy products help in the maintenance of healthy living in the month of Ramadan.

4. Fluid Intake:

 Make every effort to drink at least 8 glasses of fluids daily before dawn and after sundown. Fluids include juices, milk, beverages and soups but water is the best choice. Ideally, you should also cut down on caffeinated drinks like coffee, tea and colas as these have a diuretic effect and promotes fluid loss.

FOODS TO AVOID FOR BREAKFAST 

To keep yourself healthy, you should avoid the followings:

1. Oil and opt for steaming, grilling, baking or shallow frying instead. When choosing oils, you should also pick those that are high in unsaturated fats such as canola oil and soybean oil. 

2. Caffeinated drinks like coffee, tea and colas as these have a diuretic effect and promotes fluid loss.

3. Don't overeat during break fast

Just as it is not advisable to skip predawn meal, overeating when it is time to break the fast can harm your body.

CONCLUSION

Fasting during the month of Ramadan carries a high risk of dehydration as food and drink are limited to before sunrise and after sunset.

Predawn meal needs to be wholesome to provide enough energy to last during the long hours of fasting. Fasting individual shouldn't skip Predawn meal to have uninterrupted sleep, skipping predawn meal can definitely prolongs the fasting period as your body will need to rely on the previous meal to provide you with all the nutrients and energy until break fast.

 Breakfast is the time to replenish energy levels so every effort should be made to consume foods from all major food groups: fruit and vegetables, carbohydrate, protein as well as minerals.

Advertisements